Module 7 - Right Nutrition

Name___________________________________ Score ____________ 1st Q
TLE 10
MODULE
7 Right Nutrition
Eating the right food is important to all of us. Having knowledge of good nutrition helps us strengthen and condition the body.
Food gives us energy to carry out the day’s activities and is necessary to rebuild body tissue. (Eating can be considered a social activity as
well. It is a time when family and friends talk about different things.)
Dietary requirements vary at different stages of life. Children need more protein and calories than older persons need, but older
persons need more of other nutrients.
Food Pyramid
A. Bread, Cereal, Rice, and Pasta
- These foods contribute complex carbohydrates and fiber plus riboflavin,
thiamin, niacin, iron, protein, magnesium and other nutrients.
- Serving = 1 slice bread, ½ cup cooked cereals, rice or pasta, 1 oz ready to
eat cereal, 3-4 small or 2 big crackers
B. 1) Vegetables
- These contribute fiber, vitamin A, vitamin C, folate, potassium and
magnesium
- 3-5 servings per day (use dark leafy vegetables, legumes/dried beans several
times a week)
- Serving = ½ cup cooked or raw vegetables, 1 cup leafy vegetables, ½ cup
cooked legumes, ¾ cup vegetable juice.
B. 2) Fruits
- These foods contribute fiber, vitamin A, vitamin C and potassium
- Serving = typical portion
B.3) Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
- These foods contribute protein, phosphorous, vitamin B6, B12, Zinc,
magnesium, iron, niacin and thiamin
- Serving= 2 to 3 oz lean, cooked meat, poultry. Fish (total 5-7 oz/day) 1 egg, 1 ½ C cooked legumes, 1 T of peanut butter
C. Milk, Yogurt, and Cheese
- These foods contribute calcium, riboflavin, protein, vitamin B12, vitamin D and vitamin A - 3 servings/day for teenagers, young
adult, pregnant/lactating women and women past menopause
- 4 servings/day for pregnant/lactating teenagers
- Servings: 1 c milk/yogurt, 2 oz processed cheese food and 1 ½ oz cheese
D. Fats, Oils, and Sweets
- Foods contribute sugar, fat, alcohol, vitamin E and food energy (calories)
- Consumption should be limited
Physical Activities That Promote Health
The Dietary Guidelines suggest balancing calories intake
and output to achieve the ideal body weight. A 1996 Surgeon
General’s report observes that 30minutes of cumulative physical
activity each day brings benefits and that the activity need not
involve sports.
Nutrition and Exercise
A person’s daily food choices can powerfully influence
long term health, but in truth, the combination of nutrition physical
activity is more powerful. Only one third of the population
manages to get enough physical activity each week to support health. The rest of us are missing one of the most powerful modulators of
known health problems.
Benefits of physical activities are as follows: • Reduced body fatness and increased lean tissues
• Reduced risk of cardiovascular disease • Greater bone density thus lessened risk or reduced
• Reduced risk of some types of cancer severity of bone disease later in life
• Improved mental outlook and lessened likelihood depression • Sound, beneficial sleep
• Improved mental functioning • Youthful appearance, healthy skin and improved muscle
• Feeling of vigor tone
• Feeling of belonging – the fun and companionship of sports • Faster wound healing
• Improved elimination of menstrual cramping
• Improved resistance to colds and infection
• Strong self-image and self-confidence
TLE 10 Page 2 1st Q

Nutrition Measures to Prevent Diseases
1. Adequate intake of essential nutrients, especially protein and energy from food helps prevent:
a. Pregnancy (low birth weight, poor resistance to diseases, some forms of birth defects, some form of mental/physical retardation)
b. Infancy and Childhood (growth deficits, poor resistance to disease)
c. In Adulthood and Old Age (poor resistance to infectious diseases, susceptibility to some forms of cancer)
2. Moderate intake of energy from food helps prevent:
- obesity and related diseases such as diabetes and hypertension
3. Moderate fat intake prevents:
- susceptibility to obesity, some cancers and atherosclerosis
4. Adequate fiber intake prevents:
- digestive malfunctions such as constipation and diverticulitis and possibly some cancer
- susceptibility to heart disease
5. Moderation in sugar intake prevents:
- dental carries
6. Moderate in alcohol intake prevents:
- liver diseases - malnutrition -sudden death from heart failure
The Nutrients in Food
The nutrients that contain carbon are
organic. Among the six classes of nutrients n
foods is water, which is constantly lost from the
body and must constantly be replaced. Among the
four organic nutrients, there are energy-yielding
nutrients. The body can use the energy that these
nutrients contain.
Carbohydrates and fats are especially
important energy-yielding nutrients. As for
proteins, it does double duty. It can yield energy, and it also provides materials that form structures and working parts of body tissues.
The fifth and sixth classes of nutrients are the vitamins and minerals. Minerals serve as part of body structures (calcium and
phosphorous, for example are major constituents of bone), but all vitamins and minerals act as regulators.
As regulators, vitamins and minerals assist in all body processes–digesting food, moving muscles, disposing of wastes, growing
new tissues, healing wounds, obtaining energy from carbohydrates, fats and proteins and participating in every other process necessary to
maintain life.
Calorie Value of Energy Nutrients:
Carbohydrates 4 cal/g Protein 4 cal/g Fat 9 cal/g
FT1. Read the statements below. Write TRUE if the statement is correct and FALSE if it is incorrect. Use your answer sheet to
accomplish this activity.
_____1. In preparing diet for the sick person, always bear in mind that he needs a simple, easily digestible food.
_____2. A sick person has a good taste on food to be served.
_____3. Dietary requirements vary differ at different stages of life.
_____4. Fruits and juices will help a lot in regaining the lost appetite of the sick ones.
_____5. Time is a very important factor in feeding the sick
_____6. Exercise should only be done by adults.
_____7. Dancing, biking, and swimming is required at least 2-4 times a week.
_____8. Vigorous chores are encouraged to be done everyday so as to increase lean tissues.
_____9. Vegetables are sources of both potassium and magnesium.
_____10. Lactating women are advised to drink or eat milk, cheese, and yogurt.
FT2. One day, a friend of yours requested you to suggest a-three-day meal without milk, egg, meat or fish since he is strictly
vegetarian. What meals will you recommend?
FT3. Make a list of your food intake for two days (one weekday and one weekend). Analyze the list using the Daily Nutritional
Guide Pyramid. Then, answer the following questions.
FT4. Answer the following thoroughly.
1. Do you think that you eat a healthy diet? Why or why not?
2. What sorts of foods that are considered healthy do you enjoy eating?
3. Why do you think there are so many malnourished kids in the country?
4. Why do you think there seems to be a connection between watching TV and eating unhealthily? Based on your own observations,
does this finding make sense? Why or why not?
END

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TLE 10 Page 2 1st Q

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